Soup and broth recipe for the little ones in winter

Legumes are ideal to eat at this time, as they are low in fat, rich in fiber and minerals, and contain protein of high biological value, especially when combined with cereals.

Now an interesting question is whether children really need to change their diet or not What can’t be missing from your meals in cold weather?

Then we can think that it is true that lack of sun exposure and less physical activity are related to lower energy. Children can be physically and mentally tired at the end of the day: it can be harder to get up in the morning and concentrate during the day. Getting a good night’s sleep and eating well is key to doing well in school, after-school activities, and sports.

In accordance with the above, we must take into account that the main sources of vitamins, fruits and vegetables, can be scarce in cold weather, and we must also take this deficiency into account when thinking about including it in baby food.

Going back to the idea of ​​calorie-dense foods, they are good sources to beat the fall chill as long as they maintain nutrients. So, soups and stews are among the valid options, since soup also hydrates, so it is a very good choice. In this sense and with regard to hydration, the feeling of thirst is less in autumn and winter, but Your body still needs water to function properly, so it’s always a great drink.

Natural fruit juices are also a recommended choice, since in addition to hydration, they also provide vitamins and minerals, but in moderation to avoid unnecessary sugars. It is always better to eat whole fruits and always avoid sugary drinks.

Other foods rich in healthy fats, such as fish, which also contain essential fatty acids such as omega 3, which are very beneficial for the body, are foods that help children fight colds. Low iron intake is associated with cold hands and feet, so lean meats and other iron-rich foods (such as spinach or broccoli) are very important in the winter menu.


If we eat healthy food in hot preparations in winter, it helps us to stay healthy without gaining weight.


At breakfast and to preserve the warmth accumulated during the night’s rest, a cup of hot milk for a classic morning warm-up, in addition to providing calcium, which is essential for the growth of the little ones. Fruits rich in vitamins and antioxidants, such as oranges and tangerines, protect cells, while bananas are rich in B vitamins and magnesium, all of which lead to healthy eating in cold weather like this one.

So let’s remember that low temperatures increase the desire for hot food. So let’s think about cooking autumn-winter meals at home together with the children, which makes for tasty meals, avoiding fast food, while fighting the cold, which in this case lasts for several months. .


Speaking of low temperatures, how can we avoid the classic noodle vegetable soup that the little ones love in this combination of small print and vegetables, accompanied by a rich broth that turns everything into soup! In addition to being very simple and delicious, this recipe uses all the vegetables you have at home.

When preparing it, you must take into account the cooking time of the vegetables, which will be the same for all of them when cut into small pieces. Another point to consider is that the ratio of broth to noodles can vary according to taste, taking into account whether we like our vegetable soup thicker or less thick at home.


  • 1 ¼ liters of water
  • 100 g puff pastry for soup
  • 1/2 leek
  • 6 green beans
  • 2 medium carrots
  • ¼ red bell pepper
  • 3 chard leaves and their leaves
  • 2 zucchini
  • Celery leaves to taste
  • ground black pepper to taste
  • oregano to taste
  • ½ onion
  • 1 can of peas
  • 50 ml of olive oil


To prepare the soup, proceed as follows: wash the vegetables and cut them into small pieces. When we are ready with the vegetables, put a pot on the fire with 50 ml of olive oil, add the peas to the pot and fry them. Then add the hot water, ground black pepper and oregano. For those who choose to add salt to taste, now is the time to do so.

Let it cook for about 15-20 minutes. When the vegetables are ready (try before they soften), add the puff pastry and boil for approx. 4-5 minutes, remember that since the pasta is very small, it will cook quickly. After this time, take the soup off the heat and serve it very hot!

Expert in childhood obesity.

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